core workout you can do lying at home
Due to the impact of the pandemic this holiday, in order not to cause trouble for the country, most friends are staying at home. Many regions have also received notifications to extend the holiday, postponing the return to work from February 3rd to February 10th.
Staying at home every day, besides staring at each other, we play on our phones, watch TV, eat, drink, and sleep.
Since staying at home is quite idle, I want to take advantage of this holiday to practice my core. Do you want to join me?
Core training has gained more and more attention from fitness enthusiasts in recent years. There's even an exaggerated saying in the gym: if your core is unstable, your training is in vain.
In fact, core training plays an important role in fat reduction, body shaping, and improving athletic performance. If your core function is poor, it not only affects workout efficiency but also easily causes compensation and injury.
Today, I will share with you 10 golden core exercises that you can do while lying at home! This way, you can exercise even at home.
Side Bridge
Lie on your right side on the ground, legs straight, right palm on the floor, feet stacked. Straighten your right arm so that your right hand is directly under your right shoulder, and place the other hand on the opposite shoulder. Hold the position for a few seconds, then repeat the process on the other side.
Push-Up
Lie face down on the floor, hands placed on the floor beside your ears. The lower part of your chest should touch the floor, then slowly use your elbows or hands to lift your torso off the ground, extending your back. Hold the position for two breaths, then return to the starting position. Repeat the movement several times.
Swimming Style
The swimming style exercise focuses on training the core muscles of the abdomen (transverse abdominis and rectus abdominis) and lower back (erector spinae). Lie face down on the ground, tighten your abdominal and lower back muscles, and lift your shoulders and legs off the ground. Keep the muscles tight while moving your arms and legs up and down, repeating the movement several times or maintaining it for a certain period (30-60 seconds).
Supine Opposite Elbow-to-Knee Crunch
Lie on your back on the floor, knees bent at 90 degrees. Clench your fists and place them on either side of your ears. Lift your upper back slightly off the ground to keep your abdominal muscles under constant tension. Move your right knee towards your left elbow, trying to make them touch. Then return your right leg and left elbow to the starting position and bring your right elbow and left knee together in the same way. Continue the movement, alternating between left and right sides, like riding a bicycle, and repeat several times.
Reverse Crunch
Lie on your back on the floor, legs bent. Cross your arms over your chest. Lift your upper back slightly off the ground to keep the target muscles under constant tension. Raise your knees towards your chest, bending them at 90 degrees. Tighten your abs, lift your hips slightly off the ground, and raise your legs in the process. Return to the starting position, then repeat the movement several times.
Russian Twist
Sit on the ground with your body at a 40-degree angle to the floor, knees bent. Keep your arms straight in front of your body, palms facing each other, and your core parallel to the ground. Keep your lower body stable, rotate your shoulders to one side while keeping your feet on the floor. Rotate back to the center, then repeat the movement on the other side. Alternate between both sides, repeating the movement several times.
Supine Alternating Leg Raise
The supine alternating leg raise mainly trains the abdominal muscles and hip flexors. Lie on your back on the ground, tighten your abs to flatten your lower back against the floor, and lift your shoulder blades off the ground. Raise your legs off the ground, alternating them up and down at a controlled speed, making sure to move your legs from the hip joint rather than the knee. Repeat the movement several times or complete as many repetitions as possible in 60-90 seconds with good form.
Scissor Kick
Lie on your back on the ground; tighten your abs, and lift your shoulders and legs off the ground. Keep your legs straight, then move them from the hips, crossing them like scissors along the midline of your body. Maintain good form, repeating the movement several times or holding it for a certain period.
Superman
The Superman exercise is used to develop the strength of the lower back muscles, gluteus maximus, and hamstrings. Lie face down with your arms extended in front of your body. Tighten your gluteus maximus and hamstrings, lifting your legs off the ground while also lifting your shoulders off the ground. Hold the suspended position for 1 second, then slowly lower your arms and legs back to the ground. Gently place your toes and arms on the ground, repeating the movement several times or holding it for a certain period.
V-Up
The V-Up is a core strengthening exercise similar to the double crunch with a barbell plate, except that the V-Up alternates using the opposite arm and leg. Lie on your back on the floor, arms and legs straight. Lift your shoulders and one leg off the ground, slightly rotating to make the extended arm and opposite foot touch above. Alternate between both sides, repeating the movement several times or holding it for a certain period.
